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Informative Articles
Best Recipes: Raw Vegetable Smoothie
If you enjoy the taste of raw vegetables, then you’ll love this Raw Vegetable Smoothie. The health benefits of raw vegetables are well known and many people enjoy drinking their raw vegetables just as much as eating them. This Raw Vegetable...
Fun and Fruity Recipes
Sometimes the easiest way to get children to eat healthy is to let them have a hand in making their own snacks…and add whipped cream on top. Here are two fruity recipes that are fun and easy to make, and even more fun to eat. ...
Mexican Recipes – World Class Dishes In Your Kitchen!
Here are two **Must Try** Mexican recipes! They are HOT, tasty and so easy! Chiles Rellenos Meatballs 12 small potatoes, or 2 large baking potatoes 2 tablespoons vegetable oil 1 pound ground beef 1/2 pound Anaheim chili peppers ...
New York Style Cheesecake Recipe
New York style cheesecake recipes are made with a combination of cream cheese and Italian cheese cakes made with ricotta cheese. In the early 1920's, this particular silky style of cream cheese was developed in the New York area. New York style...
Spinach Salad with Nectarine Vinaigrette and Marinated Flank Steak
1st Prize – Salad Category Recipe created by Lyn Weingarten, Austin, Texas Make It Special Chef Recipe Contest Chef Quote: "I'm fascinated with various fruit and meat combinations. The sweetness and slight acidity of nectarines make an...
High Fiber Holiday Menu: Tempting Recipes for a Season of Good HealthIf you enjoy the taste of raw vegetables, then you’ll love this Raw Vegetable Smoothie. The health benefits of raw vegetables are well known and many people enjoy drinking their raw vegetables just as much as eating them. This Raw Vegetable...
Fun and Fruity Recipes
Sometimes the easiest way to get children to eat healthy is to let them have a hand in making their own snacks…and add whipped cream on top. Here are two fruity recipes that are fun and easy to make, and even more fun to eat. ...
Mexican Recipes – World Class Dishes In Your Kitchen!
Here are two **Must Try** Mexican recipes! They are HOT, tasty and so easy! Chiles Rellenos Meatballs 12 small potatoes, or 2 large baking potatoes 2 tablespoons vegetable oil 1 pound ground beef 1/2 pound Anaheim chili peppers ...
New York Style Cheesecake Recipe
New York style cheesecake recipes are made with a combination of cream cheese and Italian cheese cakes made with ricotta cheese. In the early 1920's, this particular silky style of cream cheese was developed in the New York area. New York style...
Spinach Salad with Nectarine Vinaigrette and Marinated Flank Steak
1st Prize – Salad Category Recipe created by Lyn Weingarten, Austin, Texas Make It Special Chef Recipe Contest Chef Quote: "I'm fascinated with various fruit and meat combinations. The sweetness and slight acidity of nectarines make an...
Okay. It's official. The holidays are here. Here's a hint from Fiberlady. If you want to control overeating this holiday season, choose foods high in fiber.
Eating high fiber foods will satisfy your hunger and make you feel full. By selecting high fiber recipes for your holiday menu, you can offer foods that may lower the absorption of fats so you can avoid the dreaded holiday weight gain. Maybe you won't find yourself gorging on the usual array of fattening cookies, pies and brownies.
It's incredibly easy to incorporate those precious grams of dietary fiber into your holiday menus. Just remember your goal is to consume 25-35 grams of daily fiber for a multitude of health benefits.
So with you and your guests in mind, let me share a delicious high fiber menu from appetizer to dessert. Spread some yummy black bean hummus on toasted whole wheat pita bread or crackers; savor a healthy serving of white bean salad; carve the roasted turkey with too good stuffing; butter a piping hot whole wheat roll; dish some lively greens with toasted pecans; and slice a piece of fiber-rich sweet potato pie.
You're probably thinking it isn't very nice of me to whet your appetite without sharing those recipes. Fiberlady (yours truly) didn't get her reputation by eating white rice and Wonderbread. Allow me to tempt you with the first few courses...
Black Bean Hummus Appetizer 8 servings
INGREDIENTS:
1 clove garlic 1 (15 ounce) can black beans; drain and reserve liquid 2 tablespoons lemon juice 1 1/2 tablespoons tahini 3/4 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 1/4 teaspoon paprika 10 Greek olives
DIRECTIONS:
1. Mince garlic in
.
the bowl of a food processor. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne pepper; process until smooth, scraping down the sides as needed. Add additional seasoning and liquid to taste. Garnish with paprika and Greek olives.
Total Fiber: 4 grams
White Bean and Red Onion Salad 6 to 8 servings
INGREDIENTS:
2 (15-oz.) cans cannellini beans (white kidney) 1/4 small red onion, peeled and thinly sliced 1/4 cup Extra Virgin Olive Oil 2 tbsp. Balsamic Vinegar 1/2 tsp. kosher salt 1/4 tsp. freshly ground black pepper Snipped fresh basil
DIRECTIONS:
Drain beans into a colander and rinse under cold water; drain well. Place in a medium bowl with onion. Whisk together oil, vinegar, salt and pepper and pour over beans; toss well to coat. Cover and chill for at least 1 hour, stirring occasionally. Top with fresh basil before serving.
Total Fiber: 5 grams
Notice the total grams of fiber in just those two dishes alone! That, my fiber-rich friends, counts for about one third of your quota for daily dietary fiber. Preheat your oven and sip a glass of pinot noir while you look at the rest of these high fiber recipes and more at www.high-fiber-health/holiday.html.
Fiber. The holiday gift that keeps on giving, even into the new year.
About the author:
Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.